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25 načinov za izboljšanje zdravja s hrano

25 načinov za izboljšanje zdravja s hrano


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Hrana je prepogosto povezana s povečanjem ali izgubo teže. Od števcev kalorij do najpožrešnejših jedcev si pogosto najprej pomislijo, ko dajo kos hrane v usta, "Koliko kalorij je v tem?" in "Kaj bo to naredilo z mojim pasom?"

Seveda danes vidimo veliko drugih načinov, kako je hrana povezana z našim telesom - ne glede na to, ali to ohranja naš imunski sistem močan, se bori proti raku ali se celo bori z mačkami, če naštejemo le nekatere. Toda kljub vsem nedavnim študijam in poročilom, ki so bila objavljena o pozitivnih učinkih živil na telo, preveč ljudi še vedno razmišlja o "prehrani" le kot o načinu nadzora telesne teže.

Kliknite tukaj za diaprojekcijo 25 načinov za izboljšanje vašega zdravja s hrano.

Vsaj tako nam pravi nutricionistka iz New Yorka Samantha Lynch. Veliko svojega časa v službi porabi za to, da ljudi prepriča, da ne bodo rešili vseh svojih težav samo tako, da bodo vedeli, katera živila jim bodo pomagala najhitreje shujšati. Od vseh bolnikov, ki jih vidi Lynch, jih je približno 80 odstotkov strogo osredotočenih na hujšanje, kar lahko povzroči zamegljenost Lynchove končne vizije glede njihovega prehranjevalnega načrta.

"[Tako] se toliko osredotočajo na kalorije, da se ukvarjajo s hrano in hrano, za katero menijo, da je ne bi smeli jesti. To se obrača in [vodi] do diete jo-jo," pojasnjuje.

Namesto da bi se izključno osredotočila na hujšanje, Lynch na prehrano gleda na širšo sliko in skupaj s svojimi strankami pomaga pri stalnih spremembah v prehrani, ki bodo izboljšale njihovo splošno zdravje. Namesto da bi se s svojimi strankami osredotočila le na število kalorij in maščob v hrani, Lynch poudarja pomen celih, nepredelanih živil, ki bodo z učinkom domino izboljšala splošno zdravje svojih strank-živila, ki bodo povečala energijo vplivalo na njihovo razpoloženje, podpiralo prebavo itd. Na tej točki je izguba teže le stranski učinek njenega svetovanja, pravi.

Njen pristop nam je všeč, zato smo jo prosili, naj ponovno sodeluje z nami, ko smo se odločili, da opredelimo živila, ki so potrebna za splošno zdravje. V ta namen smo določili osem temeljnih stebrov zdravja in skupaj z Lynchom opisali živila, ki so za vsakega izmed njih najboljša. Medtem ko smo sprva mislili, da je osem zagotovo premalo, da bi zajemalo splošno dobro počutje, nas je Lynch spodbudil, da ugotovimo, da se, ko se preobremeniš s stvarmi, da bi "držal pod kontrolo", pripravljaš na neuspeh. Z opisom osmih enostavnih in seveda pomembnih stebrov ne ustvarjamo le načrta za vaše zdravje, ampak tudi tistega, ki vam bo uspel.

Čeprav obstaja le osem strukturnih temeljev vašega zdravja, boste z veseljem slišali, da morate porabiti veliko živil, ki vam pomagajo ostati zdravi. Na primer, uživanje v kozarcu mleka pred spanjem ni nujno samo za otroke, saj tudi pomaga izboljšati vaš spanec, surove ostrige pa niso edini afrodiziak - avokado vas lahko spravi v razpoloženje , tudi. Morda že veste, da so vlaknine dobre za črevesje in da živila, bogata z omega-3, podpirajo vaše sklepe, vendar morda ne veste, da šparglji spodbujajo tudi zdravo črevesje in da obstajajo živila, kot so ocvrta hrana in izdelki iz glutena , kar lahko škoduje zdravju sklepov.

Hrana vpliva ne le na vaš pas, z informiranimi in pametnimi odločitvami pa lahko postane orodje, ki vam pomaga doseči splošno zdravje. Izboljšajte svoje zdravje s hrano, tako da se prehranjujete skozi osem stebrov zdravja - tu smo, da vam to pomagamo.

Zgodba je bila prvotno objavljena 25. junija 2013.


22 receptov mediteranske prehrane za izboljšanje vašega zdravja

Doslej večina ljudi ve, da so številne študije mediteransko prehrano povezale z manjšim tveganjem za raka in Alzheimerjevo boleznijo, boljšim zdravjem srca in ožilja ter daljšim življenjem. Gradniki sredozemske prehrane so živila z nizko vsebnostjo nasičenih maščob, bogata z zdravimi olji in polna svežega sadja in zelenjave (plus vadba). Toda kaj točno morate jesti za zajtrk, kosilo, večerjo in prigrizke? Ti okusni mediteranski recepti vam bodo dali veliko idej.

Pakiran v mediteranskem slogu, poln zelenjave, je najbolj zdrav in zadovoljiv sendvič, ki ga boste kdaj naredili. Pražene rdeče paprike dodajo sladkost in barvo ter zagotavljajo več kot polovico priporočenega dnevnega vnosa vitamina C, ki krepi imuniteto. Bazilika, črne oljke, bučke, sir provolone, olivno olje in kanček majoneze so druge aromatične sestavine, stisnjene med dva kosa rustikalnega kruha.

Nasvet: Če pazite na svojo težo, zamenjajte majonezo s kremastim grškim jogurtom z nizko vsebnostjo maščob.

Sredozemska testeninska solata

Kaj naredi to okusno solato s testeninami sredozemsko? Poln je odpornega škroba, naravnega vlakna, zaradi katerega se dlje počutite sito in vam lahko pomaga pri kurjenju skoraj 25 odstotkov več kalorij na dan. Sedaj pa kar zalogaj! Grah in srca artičoke imajo odličen okus skupaj in prispevajo neverjetnih 8 gramov vlaknin na porcijo (1/3 vaše dnevne meje), ki vam pomagajo biti siti.

Sredozemska solata iz tune

Obožujete solato s tuno, a se želite izogniti mastnim receptom, napolnjenim z majonezo? Ta recept uporablja nič majoneze za pripravo okusne solate iz tune z 2 grami vlaknin in manj kot 200 kalorijami na obrok. Naš recept uporablja klasične sredozemske sestavine, kot so čebulice, kapre in oljke, da ustvari krepko kombinacijo okusov. Za zdravo kosilo ga zgladite po polnozrnatem kruhu ali krekerjih. Presenečenje: za svežo tuno vam ni treba porabiti veliko denarja. Tako konzervirane kot sveže ribe vsebujejo omega-3 maščobne kisline.

Sredozemski sendviči z morsko ploščo

Vitke beljakovine, polne zdravih mononenasičenih maščob, so glavna sestavina sredozemske prehrane, ribe pa so odličen vir. Mononenasičene maščobe so odlične za vaše srce, saj zvišujejo HDL (dober holesterol) in znižujejo LDL, vrsto holesterola, ki ga želite ohraniti na nizki ravni. Ta recept jedi iz slastne in nemastne morske plošče na hrustljavem kruhu ciabatta. Morska plošča je bogata s selenom, mineralom z antioksidativnimi lastnostmi, ki uravnava delovanje ščitnice in prispeva k zdravemu imunskemu sistemu. Na dieti z nizko vsebnostjo ogljikovih hidratov? Kruh lahko preskočite in dodate dodatno rukolo, da bo recept kot solata, bogata s hranili.

Sredozemski nabodali z Bloody Mary Vinaigrette

Ta prigrizek ali predjed vsebuje le 3 grame ogljikovih hidratov in približno 150 kalorij. Nabodala so enostavna za izdelavo, saj sestavine preprosto potisnete na palico. Všeč so nam kovinska nabodala, ki gredo naravnost na žar. Vinaigrette se združi v hipu in ga lahko brez težav naredite v eni skledi. Enostavno, okusno in zdravo, kaj je bolje od tega?

Žar z morskimi sadeži s Skordalijo

Skordalia je grški dip ali omaka, narejena iz krompirja, česna in olivnega olja, med drugimi zdravimi sestavinami. Tukaj je osnova jed iz morskih sadežev. Uporabili smo morsko ploščo, vendar lahko vstavite katero koli ribo po vaši izbiri. Začinjen je s posušenim timijanom, limoninim sokom in lupino ter vključuje zdrave sestavine, kot so bučke in rdeča paprika, bogata z vitaminom C.

Vedno iščemo nove načine kuhanja s čičeriko, znano tudi kot fižol garbanzo, ker je eden najboljših in najbolj okusnih virov vlaknin, ki jih lahko jeste! Te enostavne za pripravo patties so lahek in zdrav obrok, še posebej, če so na vrhu okusne solate, celoten recept prispeva k suhim 225 kalorijam. Kot da bi za pripravo te jedi potrebovali še en razlog, je čičerika tudi najbogatejši vegetarijanski vir vitamina B6, ki pomaga pri presnovi živil, stabilizaciji krvnega sladkorja in tvorbi protiteles proti boleznim.

Sredozemska detox solata

Je to lahko najbolj zdrava solata, ki ste jo kdaj jedli? Vsebuje le 200 kalorij in je polno zelenjave, vključno s kumarami, vodno krešo, srcem artičoke, zeleno in rdečo čebulo, iz sira feta pa dobi pridih ostrega okusa. Tudi preprost preliv-svež limonin sok in ekstra deviško oljčno olje-je zdrav in lahek za srce. Kumare so mediteranska superživila, saj imajo zelo nizko kalorično vsebnost in zagotavljajo 62 odstotkov vitamina K, priporočenega za vsakodnevno uživanje, ter zdravo dozo vitamina C.

Recept za sredozemski losos

Losos je ena naših najljubših vrst rib. Poln je mononenasičenih maščob, odličen vir omega-3 maščobnih kislin in je nizkokaloričen. Obstaja toliko načinov za pripravo lososa, vendar ljudje iz Sredozemlja menijo, da je preprosto preprosto. Se strinjamo! Ta recept uporablja okusne in zdrave sestavine, in ko ga povežete s prepraženo špinačo ali polnozrnatim kuskusom, ste na okusni večerji.

Sredozemske kozice in testenine

Ta jed, bogata z beljakovinami, vsebuje nizkokalorične kozice z zdravimi sredozemskimi sestavinami, vključno z zdrobljenim feta sirom, ki ima manj maščob kot mnogi drugi siri. Sub v polnozrnatih testeninah, da dobite dodaten zagon vlaknin, ki vam pomagajo biti siti in zadovoljni.

Gobe ​​Portobello z mediteranskimi nadevi

Ta predjed vsebuje 4 grame vlaknin, 9 gramov beljakovin in je manj kot 200 kalorij. Gobe ​​Portobello so najboljši prijatelj vegetarijanca, vendar stavimo, da bodo mesojedi uživali v okusno mesnih okusih te jedi. Če želite, da je ta recept vegansko prijazen, izpustite sir.

Piknik solata v grškem slogu

Ta recept je veliko bolj zdrav kot vaša povprečna solata iz testenin. Vsebuje 4 grame vlaknin, manj kot 300 kalorij, in okusne sestavine, napolnjene s hranili, kot so sušeni paradižniki, špinača in čičerika. Te sestavine v grških solatah, pripravljenih v restavracijah, niso tako pogoste, zaradi česar je naš recept še bolj poseben. Recept zahteva posušen origano, če pa imate pri roki sveže vejice, uporabite malo več svežega zelišča.

Sredozemski polnjeni paradižnik

Paradižnik je sladek, sočen, mesnat in je vaš najboljši vir antioksidanta likopena, kar lahko pomaga zmanjšati tveganje za možgansko kap in različne vrste raka. Ta recept je preprost: iz polovice paradižnika samo izvlecite celulozo in semena ter jih napolnite s slastnim nadevom iz zdrobljenega kozjega sira, oliv kalamate, kruhovih česnov in nekaj svežih zelišč. Pri 200 kalorijah na paradižnik boste to jed jedli znova in znova.

Tople oljke z rožmarinom

Klasična sredozemska prehrana vključuje oljke vsak dan in menimo, da bi morala biti tudi vaša prehrana. V tem preprostem receptu v enem koraku vse, kar naredite, je, da skupaj zlijete malo olivnega olja, vaših najljubših oljk, rožmarina in neobveznih semen komarčka, nato pa jih tri minute dušite na zmernem ognju. Pri 110 kalorijah na porcijo lahko oljke pogosteje jeste brez krivde!

Sredozemski zajtrk kuskus

Ali želite svojemu zajtrku dodati način mediteranske prehrane? Ta recept za kuskus meša suhe marelice, mleko in cimetove palčke, da daje klasičen žitni zajtrk. S 5 grami vlaknin in 11 grami beljakovin vas bo jutranji obrok zadrževal veliko dlje kot običajna žita.

Nasvet: za zajtrk lahko pripravite veliko količino in razdelite dnevne obroke, da prihranite čas ves teden.

To mediteransko riževo jed lahko postrežete kot prilogo ali lahko kosilo. Vključuje pinjole, pripomoček za kuhanje na Bližnjem vzhodu, ki ima sladek in oreškov okus. Recept zahteva tudi svežo meto, ki je bogata z vitaminom A in je dobra za vaš dih, prebavo in še več.

Naša domača, hrustljava pizza s tanko skorjo je veliko boljša od jedi. Na vrhu z zelenjavo in na okusni polnozrnati skorji lahko uživate v dveh rezinah 12-palčne pite za le 290 kalorij. Srca artičoke, razpršena po vrhu, vsebujejo veliko vlaknin, paradižnik pa je odličen vir antioksidanta likopena.

Tagine z zelenjavo na žaru

Ta enolončnica, polna zdrave zelenjave in aromatičnih sestavin, kot so zelene oljke, rozine in rdeči krompir, vsebuje srčno zdrave maščobe in ogromnih 14 gramov vlaknin! To je približno polovica priporočenega dnevnega vnosa vlaknin za odrasle v enem nizkokaloričnem obroku. To enolončnico smo postregli z zdravim kuskusom, lahko pa uporabite tudi kvinojo, vir brezglutenskih beljakovin, železa in vlaknin. Za dodatne beljakovine in omega-3 dodajte pusto ribo, kot sta losos ali tuna.

Ti zdravi hamburgerji uporabljajo losos za ustvarjanje beljakovinskih peciva, ki so videti tako dobro kot po okusu. Če položite feta sir, kumare in file lososa na zvitek s ciabatto ali kateri koli kruh po vaši izbiri, ustvarite enostavno kosilo ali večerjo, polno omega-3.

Polnjene pražene rdeče paprike

Vsi vemo, kako težka in mastna je lahko klasična polnjena paprika. Ta različica je polna zdravih sredozemskih sestavin in od začetka do konca traja manj kot eno uro. Vsak bogat in zadovoljiv obrok vsebuje 5 gramov vlaknin, 3 grame mononenasičenih maščob in le približno 200 kalorij. Paprika je bogata z vitaminom C in ker na porcijo dobite skoraj celo papriko, se boste napolnili s hranili za krepitev imunosti. En unč špinače, ki je del vsakega popra, zagotavlja 169 odstotkov vašega priporočenega dnevnega vnosa vitamina K in več kot polovico priporočenega vnosa vitamina A.

Piščančja-Garbanzova solata

Ta jed z visoko vsebnostjo vlaknin, narejena iz čičerike (garbanzo fižol), dobi dodaten zagon vlaknin, ko jo zalijete v polnozrnato pito. Okusna solata ima malo nasičenih maščob in veliko beljakovin. In to jed je preprosto narediti samo za eno osebo. (Lahko ga celo naredite in jeste iz iste posode.) Enostavno za pripravo in čiščenje - to je eden naših najljubših načinov kuhanja.

Grška solata postane še boljša, če jo popestrite z beljakovinami, kot je edamame. Fižol vsebuje tudi 8 gramov vlaknin v 300-kalorični solati. Haloumi sir, ki je kombinacija kozjega in ovčjega mleka (včasih tudi kravjega mleka), se uporablja za prilogo te solate namesto fete, ki je najpogosteje uporabljen sir v grških solatah. Jedu doda lepo teksturo in odličen okus.


Uporabljajte jih v sladicah

Služi: 8
Prehrana: 226 kalorij, 8 g maščobe (4 g nasičenih maščob), 159 mg natrija, 37 g ogljikovih hidratov, 6 g vlaknin, 25 g sladkorja, 7 g beljakovin (izračunano s 60% čipsa temne čokolade)

"Morda se sliši čudno, vendar je dodajanje črnega fižola piškotom enostaven način za povečanje vlaknin in beljakovin v vaših piškotih," pravi Rebecca Lewis, RD. "Zaradi tega so tudi brez glutena. Eno skodelico moke preprosto zamenjajte za eno skodelico črnega fižola." Za več nasvetov, kako narediti svoje piškote bolj zdrave, si oglejte teh 20 najboljših nasvetov in zamenjav za piškote.

Recept dobite pri Ta pečica se počuti.


26 receptov za resno izboljšanje razpoloženja

Običajno ni priporočljivo jesti, ko ste pod stresom ali se počutite slabo. Konec koncev se vam bo zaradi te škatle s krofnimi luknjami verjetno samo še poslabšalo (in povrhu vsega še slabo).

Toda nekatera živila lahko omilijo tesnobo in se borijo proti depresiji. Od jedi iz jogurta do burgerjev s krompirjevim krompirčkom do čokolade (ja, čokolade!) So ti obroki okusni, hranljivi načini, ki vam pomagajo, da se počutite bolje.

Na kratko: Če zaužijete eno od teh jedi, vam ne bo takoj spremenilo razpoloženja. Depresija, tesnoba in kronični stres so zapletena zdravstvena stanja, ki pogosto zahtevajo pomembne prilagoditve življenjskega sloga in podporo.

Če pa te sestavine uživate dosledno, boste morda opazili resnično izboljšanje svojega duševnega stanja. Uživajte!

1. Obogatene polnozrnate žitarice z mlekom z nizko vsebnostjo maščob in borovnicami

To žito je obogateno z vitaminom B, za katerega študije povezujejo dobro duševno zdravje. Moore K, et al. (2019). Vitamini B v povezavi z depresijo pri starejših odraslih, starejših od 60 let: kohortna študija Oddelka za kmetijstvo Trinity Ulster (TUDA). DOI: 10.1016/j.jamda.2018.11.031

Poleg tega raziskave kažejo, da ljudje, ki dobivajo več vitamina D, bodisi iz mleka, obogatenih žitaric ali drugih živil, ne gradijo le močnih kosti - tudi manj verjetno je, da bodo depresivni. Cuomo A, et al. (2017). Depresija in pomanjkanje vitamina D: vzročna zveza, ocena in posledice klinične prakse. http://www.jneuropsychiatry.org/peer-review/depression-and-vitamin-d-deficiency-causality-assessment-and-clinical-practice-implications-12051.html

Morda so te jagode modre, vendar vas morda ne bodo počutile tako. Zato zjutraj vzemite žlico. Tudi namočena skleda pravi nasmeh!

2. Smoothie iz banane-mandljevega lana

Boji: Depresija in tesnoba

Poživite nekaj sreče na poti s smutijem, ki dela čudeže tako za vaše duševno zdravje kot za vaše brbončice. Oreščki in lanena semena so odlični viri omega-3, ki lahko pomagajo v boju proti depresiji in tesnobi.

3. Ajdove palačinke

Ne glede na to, ali gre za zajtrk ali večerjo, lahko palačinke skoraj vedno polepšajo slab dan.

In za tem je znanost: ajdove palačinke vsebujejo flavonoide, ki lahko pomagajo zmanjšati oksidativni stres, ki prispeva k depresiji. Hritchu L, et al. (2017). Flavonoidi antidepresivov in njihova povezava z oksidativnim stresom. DOI: 10.1155/2017/5762172

4. Polnomastni grški jogurt z medom in granolo

Ta pozitiven parfem vsebuje nekaj veselih sestavin. Prijazne bakterije, imenovane probiotiki, lahko ublažijo depresijo, zaradi česar je grški jogurt okusen način za boj proti bluzu. Goh KK, et al. (2019). Učinek probiotikov na depresivne simptome: metaanaliza študij pri ljudeh. DOI: 10.1016/j.psychres.2019.112568

Med doda žlico sladkosti s spojinami, ki se lahko borijo proti depresiji, deloma z zmanjšanjem vnetja v možganih. Ali AM, et al. (2018). Čebelji med kot potencialno učinkovito zdravilo za depresijo: pregled kliničnih in predkliničnih ugotovitev. DOI: 10.19080/JOJNHC.2018.09.555764 (Dodajte nekaj jagod za dodatne zdravstvene točke!)

5. Avokadov toast

Ta priljubljeni uvoz zajtrka prihaja iz Avstralije, od takrat pa je postal skoraj vsako mesto za zajtrk v ZDA.

Čeprav bi to lahko močno vplivalo na proračun tisočletnikov, je toast avokada vreden stroškov zaradi svoje visoke vsebnosti maščobnih kislin, ki ščiti tako um kot srce. Mendez-Zuniga, et al. (2019). Profil maščobnih kislin, skupni karotenoidi in odstranjevanje prostih radikalov iz lipofilnih frakcij 12 avtohtonih mehiških avokadov. DOI: 10.1007/s11130-019-00766-2

6. Topla solata iz kvinoje, špinače in šitake

Boji: Depresija in tesnoba

Ta solata s superživili ima vse blago! Kvinoja ni le odličen veganski vir beljakovin - je tudi kompleksen ogljikov hidrat. Ti dobri ogljikovi hidrati lahko pomagajo preprečiti depresijo in tesnobo s povečanjem ravni nevrotransmiterja serotonina v možganih.

Špinača vsebuje vitamine B, ki dvigujejo razpoloženje, gobe pa so dober vir selena, spojine, ki lahko pomaga pri boju proti depresiji (čeprav se ta še ni strdila). Wang J, et al. (2018). Cink, magnezij, selen in depresija: pregled dokazov, možnih mehanizmov in posledic. https://www.mdpi.com/2072-6643/10/5/584/htm

7. Lososova solata z vinaigretom

Poskusite to solato, da ne boste imeli slabih dni. Poln je sestavin, bogatih z omega-3 (kot sta losos in oljčno olje), ki bi lahko pomagale preprečiti simptome depresije.

Zamenjajte navadno oljčno solato z listi špinače, da resnično povečate njen zdravstveni profil.

8. Solata iz pese, citrusov in avokada

Recite slab dan, da ga pesite! Ta barvita mešanica popestri vaše razpoloženje in vašo jedilno mizo. Skodelica pese pomaga pri boju proti depresiji z veliko folne kisline. Bender A, et al. (2017). Povezava folatov in depresije: metaanaliza. DOI: 10.1016/j.jpsychires.2017.07.019

Vitamin C v agrumih lahko zmanjša stisko, flavonoidi v brizgi limoninega soka pa so lahko koristni za vaše možgane. de Oliveira IJ, et al. (2015). Učinki peroralnega dodatka vitamina C na anksioznost pri študentih: dvojno slepo, randomizirano, s placebom kontrolirano preskušanje. DOI: 10.3923/pjbs.2015.11.18

9. Solata iz divjih morskih alg

Boji: Depresija in tesnoba

Vegetarijanci in mesojedi lahko uživajo v pozitivnih občutkih, ki izvirajo iz sklede te okusne solate. Morske alge so vir številnih snovi, ki ščitijo možgane, nekatere pa bi lahko pomagale v boju proti depresiji. Miyake Y, et al. (2014). Poraba morskih alg in razširjenost simptomov depresije med nosečnostjo na Japonskem: osnovni podatki iz študije zdravja mater in otrok Kyushu Okinawa. DOI: 10.1186/1471-2393-14-301

Rjavi riž je kompleksen ogljikov hidrat, bogat s serotoninom, ki pomaga stabilizirati razpoloženje. Omega-3 v EVOO in flavonoidi v limoni so druge poživljajoče komponente. To so dobre vibracije dobrega okusa!

10. Poširana jajca in šparglji

Boji: Depresija in tesnoba

Jajca postrezite kadar koli v dnevu. So dober vir vitamina D, ki je lahko pomemben za boj proti depresiji. Schaad KA, et al. (2019). Razmerje med statusom vitamina D in depresijo v populaciji taktičnih športnikov. DOI: 10.1186/s12970-019-0308-5 Zagotavljajo tudi vitamin B.

Šparglji vsebujejo triptofan, ki v možganih poveča raven serotonina, ki se počuti dobro, in pomaga preprečevati depresijo in tesnobo. Jenkins TA, et al (2016). Vpliv triptofana in serotonina na razpoloženje in kognicijo z možno vlogo črevesno-možganske osi. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/

11. Rjavi riž in črni fižol

Boji: Depresija in tesnoba

Fižol ni dober le za srce - koristen je tudi za um, saj vas selen v njem lahko pobere, ko se počutite slabo. Poleg tega lahko rjavi riž poveča raven razpoloženja z uravnavanjem ravni serotonina.

12. Barramundi ribe z mandljevo skorjo

Ime tega obroka je zabavno povedati, vendar to ni vse, kar je super. Barramundi ribe in mandlji so odličen vir omega-3, ki lahko pomagajo zmanjšati depresijo in tesnobo.

Postrezite ga s stranjo špinače za odmerek vitaminov B, ki vam lahko pomagajo tudi povečati razpoloženje. (V lokalni trgovini z živili ne najdete rib barramundi? Poskusite raje lososa-to je še en bogat vir oceanskih omega-3.)

13. Pečeni kimči s tofujem

Ta jed se morda sliši - in diši - nekoliko smešno, vendar bi lahko naredila čudeže za vaše zdravje in razpoloženje. Kimchi je tradicionalna korejska priloga iz kislega zelja in druge zelenjave.

Prekipeva od dobrih bakterij, imenovanih probiotiki. Ta koristna bitja imajo lastnosti za zaščito možganov, ki lahko pomagajo pri zaščiti pred depresijo. Selhub EM, et al. (2014). Fermentirana hrana, mikrobiota in duševno zdravje: starodavna praksa se srečuje s prehransko psihiatrijo. DOI: 10.1186/1880-6805-33-2

Tofu, ki je narejen iz soje, je v nekaterih študijah pokazal, da izboljšuje simptome depresije. Messina M, et al. (2016). Ocena možnih antidepresivnih učinkov sojinih izoflavonov. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5181104/

Ta zdrav vir beljakovin je tudi vsestranski v receptih, saj vpije okus katere koli omake, s katero se odločite preliti.

14. Puranski hamburger s krompirjevim krompirčkom

Boji: Depresija in tesnoba

Popestrite tradicionalni hamburger in krompirček z obrokom, ki vam olajša trebuh in možgane.

Triptofan v puranu poveča raven serotonina, nevrotransmiterja, ki uravnava razpoloženje. Poleg tega je sladki krompir poln vitamina B-6, ki dviga razpoloženje.

15. Leča in zelenjavna enolončnica z ohrovtom

V deževnem dnevu se skoznite s skodelico enolončnice, da bo notranjost sončna. Ohrovt in stročnice so odličen vir folne kisline, ki je pomembna za dobro voljo. Nguyen B, et al. (2017). Povezava med koncentracijami folata v krvi in ​​depresijo pri ženskah v reproduktivni dobi v ZDA, NHANES (2011-2012). DOI: 10.1016/j.jad.2017.07.019

Ko spijete juho, pojdite ven, da skočite v luže.

16. Orehovo-miso rezanci

Boji: Depresija, tesnoba, stres

Vse o tej jedi kriči zdravo, srečno in okusno. Polnozrnate testenine so zapleten ogljikov hidrat, ki poveča raven serotonina, orehi pa vsebujejo omega-3, ki se borijo proti depresiji in tesnobi. Hayes D, et al. (2016). Orehi (juglans regia) kemična sestava in raziskave na področju zdravja ljudi. DOI: 10.1080/10408398.2012.760516

17. Špageti s parjenimi školjkami

Boji: Depresija in tesnoba

Uravnotežen obrok, ki vsebuje ogljikove hidrate, beljakovine in maščobe (kot je ta), lahko ustavi lakoto. Školjke-in večina vrst školjk-so napolnjene z vitaminom B-12, ki je pomemben za dobro voljo. Brouwer-Brolsma EM, et al. (2015). Prehranski viri vitamina B-12 in njihova povezava z označevalci statusa vitamina B-12 pri zdravih starejših odraslih v študiji B-PROOF. https://www.mdpi.com/2072-6643/7/9/5364/htm

Za največjo možgansko korist naredite to jed s polnozrnatimi testeninami in ekstra deviškim oljčnim oljem.

18. Polnozrnate testenine s cvetačo in ovratniki

Ta vegetarijanska jed iz testenin vsebuje kompleksne ogljikove hidrate, ki pomagajo uravnavati razpoloženje, in porcijo zdrave zelenjave. Bodite radodarni s cvetačo-ni le dobrega okusa, ampak vsebuje tudi vitamin B-6 in folate.


25 najboljših zdravih kuharskih knjig po mnenju dietetikov

Če menite, da zdravo kuhanje pomeni piščanca na žaru in kuhano zelenjavo 24 ur na dan, je čas za navdih. & ldquoČe imate pri roki različne kuharske knjige, lahko spodbudite ustvarjalnost in v svojo kuhinjo vnesete zabavne, okusne obroke & mdash, ki so tudi zdravi, & rdquo pravi Alissa Rumsey, RD, nutricionistka in trenerka intuitivnega prehranjevanja.

Poleg tega lahko zaloga zdravih kuharskih knjig spremeni igro, ko poskušate očistiti svojo prehrano. & ldquoS tem lahko naredijo zdravo kuhanje veliko bolj dostopno, "pravi dietetik Georgia Rounder, RDN. & ldquoKuharske knjige vam lahko pomagajo preprečiti, da bi se morali naročiti v restavracijah s hitro prehrano, in se namesto tega obrnite na sestavine in recepte, pakirane s hranili. & rdquo

Ste pripravljeni v kuhinjo? Ja, ti si.

Mediteranska prehrana, znana po svojih koristih za zdravje srca, je kot nalašč tudi za kuharje začetnike, saj poudarja sveže, preproste sestavine. Poleg tega Braggov načrt obroka, ki je varen, olajša zdravo prehrano, ne da bi se držali stroge diete, pravi Rachel Caine, MS, RD, LDN, dietetik za Baze.

Privoščite svoje srce in brbončice z grško solato Orzo, sredozemskimi fritajami, figovim prosom in drugimi.

Potrebujete ponastavitev prehranjevanja, vendar niste prepričani, kje začeti? V Jesti čisto, avtor Amie Valpone ponuja tritedenski načrt, napolnjen z 200 pomirjevalnimi recepti, ki vam bodo pomagali, da se boste znova počutili kot sami in brez žrtvovanja kančka slastnosti. Caineu je ta všeč za tiste, ki jim ne manjka dodatnega časa v kuhinji.

Dva recepta, ki jih je treba preizkusiti: žametno hruškovo juho in vanilijev kokosov sladoled.

Z dodatkom sladkorja, mlečnih izdelkov, stročnic, žitaric in drugega, se lahko Whole30 počuti precej omejujoče.

Vendar pa ta recept z recepti, kot so azijske sklede iz svinjine in korenčka ter rezanci iz špagetov in bučk ter klobasa Arabbiata, dokazuje, da je iskanje okusnih obrokov, skladnih s Whole30, lahko (in hitro).

Če vam tresenje preprečuje, da bi živeli najbolje, ta kuharska knjiga, ki jo je ustvarila dietetik, obljublja, da bo vaše telo nahranila na celosten način. "Miller odlično raziskuje povezavo med hrano in razpoloženjem ter ponuja recepte in vire, ki bralcem omogočajo, da uspešno raziskujejo to področje svojega zdravja," pravi dietetik Baze Alex Lewis, RD, LDN.

Poln je okusnih receptov brez rafiniranih ogljikovih hidratov, za katere Miller predlaga, da povečajo vnetje in prispevajo k tesnobi.

Dolgoletni kuhar Kevin Curry na Instagramu #fitfluencer naredi pripravo obrokov zabavno, poceni in enostavno s svojo kuharsko knjigo. "Z veliko dodatnimi seznami nakupov in nasveti za pripravo obrokov ponuja okusne in zdrave recepte, ki resnično naredijo kuhanje prijetno," pravi Lewis.

Z marakanskimi piščanci Juicy AF, Budget Sladko krompirjevo lazanjo in polnjenimi sirastimi jalapami in ntildeo puranjskimi hamburgerji se vam bodo slinile, še preden se sploh pripravite.

Če imate vi ali vaša ljubljena oseba celiakijo ali intoleranco za gluten, vam bo ta zdrava kuharska knjiga spremenila življenje torej veliko lažje. "Ta je odličen za začetnike ali vse, ki so na dieti brez glutena," pravi Juliana Dewsnap, RD, LDN, CPT, dietetik za Baze.

Seveda so ti srčni in množici prijetni recepti brez glutena, vendar so resnično prijetni ne glede na vaše prehranske potrebe (pozdrav, pečene ribe in čips!).

Zaposlite svojega S.O. in se s to priljubljeno kuharsko knjigo podajte na zdravo (a prijetno) kulinarično potovanje. Dewsnap ljubi, da vsebuje veliko okusa in prehrane v obroke, ki so pogosto lahko zelo nezdravi.

S recepti, kot so Enchiladas brez mleka, ribe s karibsko skorjo in tahini piškoti, so vaše zmenkove noči postale še bolj zdrave.

Ta kuharska knjiga priljubljene blogerke Gine Homolke je obvezna, če pazite na svoje makre.

"Recepti so enostavni za pripravo in vedno so okusni," pravi dietetik Jenna Appel, MS, RD, LDN.

Vsak recept skupaj s celovitimi informacijami o hranilni vrednosti zadovolji željo po udobni hrani na bolj zdrav način. Nekaj ​​priljubljenih izbir: Cheesy Baked Penne z jajčevci in z vanilijevo glazuro.

Ta kuharska knjiga ponuja svež vpogled v najljubšo in italijansko kulinariko. & ldquoTo & rsquos je moja kuharska knjiga za rastlinsko italijansko udobno hrano, & rdquo pravi Stephanie McKercher, RDN, dietetik in blogerka hrane v Grateful Grazer. Na voljo je s številnimi zdravimi, preprostimi vegetarijanskimi recepti.

Hm, je kdo rekel taco? Tako in drugače, zahvaljujoč tej kuharski knjigi lahko popolnoma izboljšate igro Taco Torek. & ldquoVključuje 100 različnih receptov za taco, ki vsebujejo veliko barvitih, hranljivih živil, vključno z zelenjavo, polnozrnatimi žitaricami in številnimi različnimi viri beljakovin, "pravi Rumsey.

Ima celo recepte za italijanske mesne kroglice tacos, čičerike iz kumine in tacos S & rsquomores.

Saj veste, da bi morali jesti ribe dvakrat na teden, vendar naj se sooči z njimi in kuhanje rib je lahko zastrašujoče. & ldquoTa knjiga vam bo ponudila na tone okusnih načinov za vključitev morskih sadežev v kroženje obrokov ter veliko slastnih spremljevalnih receptov, kot so priloge in sladice, & rdquo pravi dietetičarka Lauren Harris-Pincus, RDN.

Če imate radi blog Tieghan Gerard & rsquos Half Baked Harvest, imate radi njeno kuharsko knjigo. Poln je sezonskih receptov, ki bodo razveselili množico.

Njeni recepti se osredotočajo na največji okus iz zdravih sestavin, od posod iz žganja iz svinjine Tamale Burrito.

Ta kuharska knjiga je zasnovana tako, da vam pomaga pri prehrani v sredozemskem slogu, ki jo nutricionisti dobijo visoke ocene. & ldquo30-minutna kuharska knjiga za sredozemsko prehrano je eden mojih najljubših, ker je za vso družino in promovira polnovreden način življenja, pretežno rastlinski način življenja, & rdquo pravi dietetik Emily Kyle, RD.

Dietetik McKel Hill v svoji kuharski knjigi pokaže, kako ustvarjalna in okusna je lahko zelenjava. Vse od leče do brstičnega ohrovta dobi novo življenje.

To je odlična kuharska knjiga za vegetarijanske pustolovce in vse, ki želijo preizkusiti bolj inovativne recepte, osredotočene na rastline, pravi Kercher.

& ldquoTo je moj stil kuhanja, ki ga rad imenujem gurmanska vsakdanja hrana in mdashbasic dovolj za večerjo za družino, a hkrati dovolj, da postreže goste na večerji za odrasle! & rdquo pravi Jessica Levinson, RDN, CDN, kulinarika iz New Yorka strokovnjakinja za prehrano in avtorica 52-tedenski načrtovalec obrokov.

&ldquoThe recipes are designed as complete meals, which saves you time coming up with main dishes and side dishes when planning your weekly menu.&rdquo Recipes are organized by main ingredient&mdashlike chicken, seafood, meat, and veggies&mdashmaking it easier to hone in on what you want.

These recipes are penned by Ellie Krieger, R.D. and James Beard Award winner, so you know they'll be both healthy and delicious. "There are gorgeous pictures throughout, and crave-worthy recipes like steak fajitas, honey-mustard salmon, and corn and quinoa with spicy chicken sausage that I make again and again,&rdquo says Caroline Kaufman, RDN.

What's more, Kaufman says they legitimately take 30 minutes to make, including prep. "[This cookbook] is best for anyone who is short on time who still wants to eat well and have a meal on their table at supper time.&rdquo

Vegetarian recipes don&rsquot have to be bland, and this cookbook proves it. &ldquoOttolengthi&rsquos recipes feature healthy, Mediterranean ingredients," says McKercher. "You&rsquore sure to find the perfect thing to serve at a dinner party in this cookbook."

&ldquoThis cookbook features a food-first approach for both men and women who are looking to get pregnant, or for anyone who is looking to support their journey to baby with healthful, wholesome meals,&rdquo says Kyle.

&ldquoWith over 100 delicious recipes that focus on clean, wholesome ingredients and easy-to-prepare recipes, this is a cookbook ideal for couples who love to cook together in the kitchen.&rdquo

This cookbook is a classic. It&rsquos full of simple, cozy, plant-based recipes. &ldquoThe recipes are easily adaptable, which makes it a useful resource for new and more experienced cooks looking for inspiration,&rdquo says Kaufman.

&ldquoWhen I first cooked from it after college, I made the easy black bean refritos&mdasha humble six-ingredient recipe that basically makes an elevated black bean quesadilla," says Kaufman. "And honestly, sometimes that's all you need for dinner.&rdquo

This is another one of Rounder&rsquos go-to cookbooks. &ldquoLaura does a wonderful job of illustrating how you can have cozy comfort food without sacrificing nutritional benefits," she says.

"I would definitely recommend this cookbook for parents looking for healthy recipes with sneaky nutritious ingredients that the whole family can enjoy,&rdquo Rounder says.

Bonus: Most recipes come together in 30 minutes.

If you want to make plant-based eating a lifestyle, this book will help. "It&rsquos great for those with chronic diseases who are looking to improve their health, or anyone who simply wants to make over their eating habits,&rdquo says dietitian Whitney English, RD. &ldquoThe cookbook provides a simple guide for healthy living, along with delicious recipes that support various lifestyle goals."

Plus, "the plant-based meals are easy to make, and the whole family can enjoy them."

&ldquoAfter struggling with my own health issues and healing myself with food, I became even more interested in the nutrition therapy options for autoimmune diseases, particularly those affecting women, like Hashimoto's," says Kyle, who wrote this cookbook.

It's full of no-fuss, easy-prep, gluten- and dairy-free recipes. Plus, it includes tips and tricks for streamlining your kitchen, and making it thyroid-friendly.

Whether you&rsquore new to vegetarian or vegan cooking or have been following a plant-based lifestyle for a while, you need this trusty book. &ldquoIt&rsquos hands-down the book I open up most often in my own kitchen.&rdquo says McKercher.

It&rsquos more reference than cookbook, per se, &ldquoI use it to find which foods pair well with ingredients I already have in my kitchen. You can also find information about seasonality, and proper cooking techniques for almost every plant-based ingredient.&rdquo

Breakfast is the most important meal of the day, right? Harris-Pincus wrote this book to help you do it right.

&ldquoMaking sure to include adequate protein at breakfast is important to maximize muscle growth and repair," she says. "Protein can also help to keep you satisfied longer and maintain energy levels throughout busy mornings."

The cookbook is full of easy recipes like protein-packed pancakes, mug cakes, and overnight oats.

Okay, so technically this isn&rsquot a cookbook, but it&rsquos a must-have if you want to improve your diet and stay on track with your healthy eating habits.

&ldquoYou can have a million healthy recipes, but if you don&rsquot have a plan for how to budget your time and make them, your cookbooks will just gather dust,&rdquo says English.

This book includes a year&rsquos worth of weekly templates to plan breakfast, lunch, dinner, and snacks, grocery lists, price comparison sheets, and recipe pages.


7. Use Bitter Herbs:

A common saying in natural health is that &ldquobitter is good for the liver.&rdquo Anything good for the liver is good for the gallbladder. This includes ginger, arugula, endive, cilantro, turmeric, dandelion, cumin, fennel, mint, milk thistle, yarrow, leeks and parsley.

Many cultures around the world have bitter foods to begin their meal. They may drink ginger or peppermint tea, have pickled ginger, have a salad with arugula, dandelion and cilantro, etc. These all act to stimulate digestive juices and give the bile flow a boost for optimal digestion.


25 Ways to Improve Your Health with Food - Recipes

We've all had those well-intentioned moments when we resolve to make sweeping lifestyle changes: Quit smoking. Lose 20 pounds. Join a gym and start exercising every day.

While we should always strive to accomplish these types of health goals, the road to better health doesn't always have to mean making huge leaps.

There are also many smaller steps you can take that will help improve your overall health and quality of life — and because they're things you can easily incorporate into your routine, they'll be easy to maintain for the long haul. Even if you have only a few minutes to spare, you can use that time to improve your well-being.

Try incorporating the following activities and strategies into your day. When these simple steps become habits, they can add up to a big positive effect on your overall health.

1. Enjoy de-stressing.

Experts recommend regular exercise, meditation and breathing techniques to reduce stress. But even something as simple — and enjoyable — as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax.

That's advice you should take to heart because prolonged stress can cause or exacerbate a number of health problems, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines and obesity.

Don't have a lot of time? Don't let to stress you out. As with exercise, even brief periods of relaxation are beneficial.

Spending even 10 minutes at a time doing something you enjoy can go a long way toward beating the stressors of everyday life. Just reading one chapter or taking your dog for a few laps around the block will help you feel calmer, more refreshed and more energized.

If you can't take a full break from whatever you're doing, try simply taking a few slow, deep breaths in that moment. When you slow down your breathing, it helps you relax. This relaxation response releases body chemicals that relieve stress and may improve immune function.

Deep breathing can also lower your resting heart rate. People with lower resting heart rates are typically in better physical condition than those with higher rates.

2. Put away the salt.

A saltshaker on the dining table makes it all too easy to consume excess salt, which can lead to high blood pressure. So put the shaker in a cabinet or pantry and bring it out only when you're cooking.

It's also a good idea to taste your food before you salt it. You may find it doesn't need more.

You can also try spicing up your food with lemon or lime juice, garlic, red pepper flakes, herbs or a salt-free seasoning blend. Stock your fridge and pantry with your favorite fresh and dried herbs so you'll always have them on hand to flavor your foods.

3. Get to bed earlier.

Most of us don’t get the seven or more hours of sleep adults need.

Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke — regardless of your age, weight or exercise habits.

If you're consistently sleep-deprived, going to bed even 15 minutes earlier every night could help. Also set a regular sleep and wake schedule, and stick to it — even on days off.

4. Have a glass of red wine.

Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, anxiety and depression. So unless there is a medical reason why you shouldn't imbibe, go ahead and enjoy that glass of merlot with your nightly meal — you can even toast to your good health.

But drink in moderation. Just as a small amount of red wine has health benefits, too much alcohol — even red wine — can cause a variety of health problems, including liver and kidney disease and cancer.

Women, in particular, need to be careful about alcohol consumption. They are at higher overall risk of liver problems than men, so they are more likely to experience liver problems from smaller amounts of alcohol.

For a healthy man, two drinks a day is not likely to do harm women, on the other hand, should limit themselves to one daily alcoholic beverage.

5. Check your posture and ergonomics.

Next time you're at your desk or on the phone, take a moment to think about your posture. Then straighten up your back, tuck in your stomach and put your feet flat on the floor with your legs uncrossed. You'll feel more relaxed right away.

The few seconds this takes can help you avoid back pain, one of the most common health problems in the United States and a leading cause of disability.

And if you work at a computer, look at the ergonomics of your workstation — how you fit and move in your environment — to help prevent back and neck strain, carpal tunnel syndrome, eye strain and other occupational injuries.

A few simple adjustments, such as repositioning your computer monitor, switching to a chair that provides more low back support and taking regular breaks throughout the day to do stretching exercises, can go a long way toward creating a healthier and more comfortable workspace.

The next time you're going to a higher floor, bypass the elevator and climb the stairs instead. You'll get your blood pumping, exercise your lungs and work the muscles in your lower body.

6. Do a crossword puzzle.

Researchers at Rush have found that mentally challenging activities, such as reading, doing crossword puzzles or Sodoku and playing chess, may have a protective effect on your brain.

According to research studies, regularly engaging your mind may help lower your risk for the dementia associated with Alzheimer's disease.

Don't enjoy puzzles or games? Don't worry: There are other ways to maintain your brain health. Eat with your nondominant hand. Walk a new route home from work. And connect with others — staying socially engaged may also protect against dementia.

7. Weigh in.

Maintaining a healthy weight can lower your risk for heart disease, stroke and some types of cancer. But for women, there’s another reason to keep pounds from piling on: It will decrease the risk for future pelvic floor disorders.

Pelvic floor disorders are more common in women who have delivered babies vaginally. However, a recent study found that even women who have never had a vaginal birth are at increased risk for urinary stress incontinence if they're overweight or obese.

8. Make a few dietary substitutions.

  • Swap white bread, rice, crackers and pasta for healthier whole grain versions.
  • Use skinless chicken and turkey in your recipes instead of skin-on, and leaner cuts of other meats such as beef or pork.
  • Replace one sugary drink (soda, juice, etc.) each day with a tall glass of water.
  • If you get hungry between meals, snack on a handful of almonds or cashews, a piece of whole fruit, or carrot sticks dipped in hummus rather than reaching for candy bars or potato chips.

In addition, try incorporating an extra serving of nonstarchy vegetables into your daily diet.

Want a snack? Munch on a carrot instead of a cookie. Making dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice, or slices of red or yellow pepper to your sandwich.

It's no secret that vegetables — especially dark, leafy greens — are good for you. But there's another benefit to packing more veggies into your daily diet: They're rich in fiber and contain lots of water, so they'll leave you full and satisfied without a lot of calories and fat.

There are plenty of great recipes in cookbooks and online — including on Rush's content hub — for tasty yet healthful veggie dishes.

9. Take the stairs.

The next time you're going to a higher floor, bypass the elevator and climb the stairs instead. You'll get your blood pumping, exercise your lungs and work the muscles in your lower body.

It’s a great way to add physical activity to your day without having to block out time to exercise. If you are aiming for the recommended 10,000 steps each day, taking the stairs counts toward that total.

All of these small steps can add up to a healthier you.

10. Stretch it out.

Regularly stretching your muscles helps you avoid injuries, stay limber and move freely as you age.

Take a few minutes to stretch out before and after you exercise. If you aren't working out that day, take a few stretch breaks. Find a quiet space in the office where you won't be disturbed. On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store.

Stretching right before bed can also help you relieve tension and help you get to sleep.

And balance exercises — like Tai Chi — can help dramatically reduce your risk of dangerous falls.

Looking ahead

The good news is that it's never too early — or too late — to adopt healthy habits.

When you're young, you can build the foundation for a lifetime of good health. When you're older, healthy habits can help you control any diseases you have and lower your risk of getting others in the future.


Bonus: A Healthy Brain Meal Plan

If you’d like an example of an entire brain-healthy dinner, the folks at MyBrainTest.org created this 3-in-1 recipe post.

50. Bonus: The Complete Healthy Brain Dinner Recipe

  • Roasted Kale Salad w/Kidney Beans, Walnuts & Chia
  • Coffee-Spice Rubbed King Salmon
  • Turmeric & Toasted Flax Risotto

Brain foods in these three dishes include kale, avocado, walnuts, chia seeds, coffee, salmon, olive oil, and turmeric.

Brain Food Recipes: Take the Next Step

There aren’t a lot of places online to find recipes specifically for brain health.

But now, you’ve got lots of recipes that include foods rich in the nutrients you need for optimal brain health and function.

Try one new recipe each week in a year, you’ll have 50 new recipes that will delight your taste buds and please your brain.

We discuss what makes a food a “brain food” and why you should include them in your diet in Brain Foods to Boost Memory & Mood (in-depth review).

READ NEXT: For more ideas on how to incorporate the best brain foods in your diet, check out 25 Tasty Snacks Featuring the Best Brain Foods in The MIND Diet: Eating for a Healthy Brain (in-depth review).


Dirty Sheets Can Cause Skin Irritations

A clean bed is super important for healthy skin. This means changing and washing your sheets frequently. "Humans shed dead skin on our sheets throughout the night, and if we have pets that we allow on the bed, they can shed dander and even dirt on our bed," says Dr. Niket Sonpal, MD, a New York-based internist and gastroenterologist and adjunct professor at Touro College.

All of this creates a petri dish for dust mites and germs. "If you don&apost wash your sheets frequently, the dust mites feeding on dead skin and dander will release waste and germs that cause allergies, contact dermatitis and uncomfortable skin irritations," he says.

You should wash your sheets and bedding at least once every two weeks, he recommends. "If you are in the habit of coming from the gym and lying down, or if you experience night sweats or let your pet onto your bed, you might be better off placing them in the wash at the end of each week," he says. You can set reminders for yourself on your phone&aposs calendar until it becomes routine.


Other Product Information

Discover the Foods that Fight Disease and Help You Achieve Better Health!

The foods you eat have the power to help you live a longer, healthier life. Choose the right foods and you&rsquoll fuel your body with the nutrients it needs to prevent nearly every disease and dysfunction from cataracts, infertility, and neurodegenerative conditions to cardiovascular disease and cancer.

But just as the right foods can help your health, the wrong foods (think: processed) can increase your risk of heart disease, type 2 diabetes, high blood pressure, and more.

To help you fill your plate with the healthiest foods, Harvard medical experts created A Guide to Healthy Eating: Strategies, tips, and recipes to help you make better food choices. This Special Health Report uses the latest information from the nation&rsquos top nutrition experts to bring you the well-researched, specific recommendations
that have the potential to make you stronger and healthier.

For example, you&rsquoll discover:

  • Harvard&rsquos 6 simple steps to healthy eating
  • How processing can destroy nutrients like vitamins B and C
  • Why oranges are a healthier choice than orange juice
  • 4 ways to turn your favorite recipes into veggie-filled dishes
  • How to spot &ldquohigh fiber&rdquo foods that aren&rsquot that healthy
  • 7 reasons your body needs (healthy) fats
  • Why you may need more protein as you age

You&rsquoll get the inside scoop on nutrition myths that can harm your health such as, saturated fats are no longer bad for you . coconut oil is a veritable cure-all . you should eliminate carbs from your diet . meats are the only source of complete proteins . and dozens more.

  • Why you may want to cut back on eggs if you have diabetes
  • How you can lower risk of heart disease by 30% just by regularly swapping a serving of red meat with fish or chicken
  • About the mineral that helps lower risk of colon cancer
  • Why supplements won&rsquot boost your health as much as whole foods
  • How to tell if a fruit or vegetable is likely loaded with healthy plant chemicals
  • What every health conscious person needs to know about antioxidants

You&rsquoll find tips for creating healthy meals with what you have in your pantry . Easy and delicious ways to get more vegetables into your diet . 6 secrets to smarter snacking . Plus you&rsquoll get a Special Bonus Section at no extra cost with 17 mouth-watering, healthy recipes.

Make sure you&rsquore making the right food choices for your good health. Naročite svoj izvod A Guide to Healthy Eating danes.

Prepared by the editors of Harvard Health Publishing with faculty editor Teresa Fung, ScD, RD, LDN, Adjunct Professor, Harvard T.H. Chan School of Public Health, Professor of Nutrition, Simmons College and Nutrition Editor Sharon Palmer, MSFS, RDN. 53 pages. (2019)

  • A healthy eating style
    • In search of a healthy diet
    • Harvard&rsquos Healthy Eating Plate
    • Choose whole foods first
    • Focus on plants
    • The Dietary Guidelines for Americans
    • Sustainability on the plate
    • &ldquoGood&rdquo carbs
    • &ldquoBad&rdquo carbs
    • &ldquoGood&rdquo fats
    • &ldquoBad&rdquo fats
    • The best protein choices
    • What about red meat?
    • The lowdown on dairy
    • Eggs in moderation
    • The benefits of food vs. supplements
    • Does your diet deliver the recommended dose?
    • The power of phytochemicals
    • Water on tap
    • Coffee and tea
    • Drinks to limit or avoid
    • Sports drinks and energy drinks
    • What about alcohol?
    • Meal planning
    • Sneaking in more vegetables
    • Reaping nature&rsquos sweet reward: Fruits
    • Boosting flavor with herbs and spices
    • Trimming salt
    • Powering up with probiotics
    • Are organics worth it?
    • Restaurant survival strategies
    • Smarter snacks
    • Seven snacking strategies
    • Appetizers, soups, and salads
    • Entrées and side dishes
    • Fruit, desserts, and baked goods

    A healthy eating style

    If you Google &ldquohealthy eating,&rdquo you will get literally hundreds of millions of hits. Follow the links, and you will find that some of them deliver solid information, while others lead you down confusing paths of outright misinformation. As one fad diet after another grabs the spotlight, conflicting information can make it difficult to distinguish scientifically backed nutrition advice from marketing and hype. And news headlines can make it seem as if views on good nutrition are changing all the time.

    Nothing could be further from the truth. The optimal diet for good health, low disease risk, healthy weight, and long life has been a matter of growing consensus over the last several decades, thanks to a hard-earned body of evidence.

    Moreover, the power of this healthful diet is becoming clearer over time. &ldquoWhen we began our research on diet and health in the late 1970s, we had a general sense that diet was likely to be important in the prevention of heart disease and cancer,&rdquo says Dr. Walter Willett, past chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health. What he and other researchers found was that it did exactly that&mdashand more. &ldquoAspects of diet play a role in the prevention of disease and dysfunction in almost every organ of the body,&rdquo he says. In addition to lowering your blood pressure, total cholesterol, and risks of certain types of cancer, it can help ward off strokes, diabetes, cognitive decline, osteoporosis, kidney problems, certain gastrointestinal problems, various eye diseases, and so on down a long list.

    Yes, this plan involves eating more vegetables&mdash and, as you may have guessed, it doesn&rsquot include a lot of packaged snacks or fast food. But once you know how to prepare healthy meals, you&rsquoll find they can be much more tasty than highly processed foods. As Dr. Willett says, just think of sitting at an outdoor restaurant in Italy, savoring vegetables roasted in olive oil, perfectly seasoned with herbs and spices. Add in a hunk of hearty whole-grain bread and an entree of fresh grilled fish, and you can readily imagine just how satisfying this whole-foods diet can be. Now compare that with greasy burgers and chips at the local diner. &ldquoIt&rsquos junk food that&rsquos tasteless, requiring large amounts of added salt, sugar, and fat to make it palatable,&rdquo he says.

    If you&rsquore convinced, then there&rsquos no time like the present to start remaking your diet. You have nothing to lose&mdashexcept perhaps a few unwanted pounds and points off your cholesterol and blood pressure numbers. This report will help explain in greater depth how to accomplish this.

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